Arugula Salad with Tomato and Onion
A refreshing arugula salad with a light peppery flavor, balanced by the sweetness of the tomatoes, the acidity of the lemon, and the onion's sharpness mellowed by the sumac.
A no-cook summer side dish.
Submerge the arugula in cold water, stir it gently, then lift it out, and repeat until the water runs clear. Arugula grows close to the soil so it traps sand between its stems, and washing by changing the water removes it.
Drain the arugula well and pat it dry with a kitchen towel. The sign of readiness is that the leaves are dry, because their wetness dilutes the dressing and pools water at the bottom of the dish.
Cut the tomatoes into medium cubes and slice the red onion thinly. Cutting the tomatoes evenly distributes their juice, and the thin onion melts into the acidity so it doesn't overpower.
Mix the onion with the sumac and lemon juice and let it sit for five minutes. Soaking mellows the raw sharpness of the red onion and lets it absorb the sumac's color.
Put the arugula and tomatoes in a bowl, add the onion mixture, then the olive oil and salt, and toss gently. The sign of readiness is that the leaves are coated with the dressing and stay upright rather than wilted, so serve it right away because the tomatoes release their water over time.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Arugula Salad with Tomato and Onion, and how to fix them:
The tomatoes release their juice or the arugula wasn't dried. Dress just before serving and pat the leaves well dry.
It didn't have its time in the lemon and sumac. Leave it to soak for five to ten minutes so it softens.
It was washed with warm water or dressed too early. Wash it with cold water and dress it a few minutes before serving.
Not enough acidity or salt. Add a sprinkle of sumac or a few drops of lemon and taste before adding more.
Eaten the same day; the leaves wilt and the tomatoes weep after a few hours.
Keep the washed, dried arugula and the cut tomatoes in separate containers in the refrigerator for up to two days.
The sumac and lemon onion keeps in a sealed container in the refrigerator for up to three days and can be used for other salads.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Arugula | Baby spinach or chopped romaine lettuce | Same weight | A milder, less peppery flavor; an alternative available year-round. |
| Red onion | White onion or green onion | Same weight | Green onion is milder and doesn't need a long soak. |
| Sumac | A little more lemon juice | As needed | It makes up for the acidity but the distinctive red color is absent. |
| Lemon juice | Apple cider vinegar | 1 to 1 | The vinegar is a little sharper, so start with a smaller amount and taste. |
| Ingredient | 2 servings | 4 servings (base) | 8 servings |
|---|---|---|---|
| Arugula | 75 g | 150 g | 300 g |
| Tomatoes | 100 g | 200 g | 400 g |
| Red onion | 40 g | 80 g | 160 g |
| Lemon juice | 15 ml | 30 ml | 60 ml |
| Sumac | 2.5 g | 5 g | 10 g |
Arugula is a dark leafy green low in calories, and tomatoes are a source of vitamin C. This is general nutritional information within a balanced diet.
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